“Top Rope” 5 Rounds for Time: 5 Farmer’s Carry 5 Rope Climb 5 Dball Over Shoulder Time Cap: 20 Minutes 2 x 25ft =1 FX: 35s/26s; 50/30 RX: 53s/35s; 70/50 RX+: 70s/53s; 100/70 |
“Deadlift” Every 2:00 x 3 Sets: 1 Deadlift * Same Weight Across * Aim For 89% 1RM “Open For Business” AMRAP 13: 55 Deadlifts 55 Box Jumps 55/45 Calorie Row 55 Hand Release Push-ups* FX: 155/105; 20″/18″ RX: 185/125; 24″/20″ RX+: 225/155; 24″/20″; 21 HSPU |
“Five For Fighting” AMRAP 5: 1 Round: 24 Pull-ups 24 Double DB Squats Directly Into… Max Calorie Bike – Rest 5 Minutes – AMRAP 5: 2 Rounds: 12 Pull-ups 12 Double DB Squats Directly Into… Max Calorie Bike – Rest 5 Minutes – AMRAP 5: 3 Rounds: 8 Pull-ups 8 Double Dumbbell Squats Directly Into… Max Calorie Bike FX: 35s/25s; Jhook Row RX: 50s/35s RX+: 50s/35s; C2B |
“Chicken Out” [TEAMS OF 3] For Time: 10,000/9,000 Meter Row P1: Row Meters P2: DBall Gorilla Shuttle 50ft P3: Rest Time Cap: 45 Minutes * Switch however you’d like * One partner must be holding d-ball in order for rowing athlete to be moving FX: 50/30 RX: 70/50 RX+: 100/70 |
“Raise The Bar” 5 Rounds x AMRAP 3: 5 Burpee Pull-up 15-12-9-6-3 Power Cleans Max Calorie Bike • Rest 3 Minutes Between Rounds R1:FX: 95/65 RX: 115/85 RX+: 135/95 R2:FX: 115/85 RX: 135/95 RX+: 155/105 R3:FX: 135/95 RX: 155/105 RX+: 185/135 R4:FX: 155/105 RX: 185/125 RX+: 205/145 R5:FX: 185/125 RX: 205/145 RX+: 225/155 RX: As Written RX+: BMU; ECHO |
“Quarterfinals 22.3” For Time 8 Wall Ball Shots 4×50 ft Shuttle Runs 1 Rope Climb 16 Wall Ball Shots 8×50 ft Shuttle Runs 2 Rope Climbs 24 Wall Ball Shots 12×50 ft Shuttle Runs 3 Rope Climbs 32 Wall Ball Shots 16×50 ft Shuttle Runs 4 Rope Climbs 24 Wall Ball Shots 12×50 ft Shuttle Runs 3 Rope Climbs 16 Wall Ball Shots 8×50 ft Shuttle Runs 2 Rope Climbs 8 Wall Ball Shots 4×50 ft Shuttle Runs 1 Rope Climb Time Cap: 25 minutes FX: 14/10 RX: 20/14 |
“Overhead Squats” Every 2:00 x 3 Sets 2 Overhead Squats * Same Weight Across * Aim For ~86% “Nerds Rope” AMRAP 10: 1-2-3…Devil Cleans 30 Double Unders FX: 35s/25s RX: 50s/35s |
Deadlifts Every 2:00 x 3 Sets 2 Deadlifts * Same Weight Across * Aim For ~86% “Christine” 3 Rounds For Time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps Time Cap: 18 Minutes FX: 20″/18″ RX: 24″/20″ |
Push Jerk Every 2:00 x 3 Sets 2 Push Jerk * Same Weight Across * Aim For ~86% “Boop” AMRAP 18: 18 Toes to Bar 18 Push Press Every 2 Minutes [Starting at 0:00]: 200 Meter Run Time Cap: 18 Minutes FX: 95/65 RX: 115/85 RX+: HSPU |
“Snap, Crackle, Pop!” [TEAMS OF 3] 3 Rounds For Time: 15-12-9 Rope Climbs 400 Meter Team Run 60 DB Snatches 400 Meter Team Run Time Cap: 35 Minutes * Run together, split inside reps as you’d like * First athlete back can start on inside work FX: 35/25 RX: 50/35 RX+: 70/50 |